What is cholesterol?
Cholesterol is a waxy substance what you can find everywhere in our body. It's not considered bad unless you have too much of it. Your body needs cholesterol to build cells and make vitamins. An excess of cholesterol may be bad for your health.
There are two sources of cholesterol. Your liver and your diet.
You can find cholesterol in meat, poultry, and dairy products.
Cholesterol circulates in the blood. Your health is at more risk when your blood cholesterol level rises. Heart disease and stroke are two cardiovascular disorders that are the consequence of excessive cholesterol. It's very important to have your cholesterol levels checked.
There are two types of cholesterol: HDL, which is good cholesterol, and LDL, which is bad cholesterol.
These are some tips for reducing your cholesterol levels.
Verify your cholesterol levels and change your diet and lifestyle to help to lower it.
Diet and exercise are very important for your results.
How to lower LDL cholesterol
Changing your diet is a great start to reduce your "bad" LDL cholesterol naturally
1 Avoid trans and saturated fats
Cut back on saturated fats. Your total cholesterol rises when you consume saturated fats, which are mostly present in red meat and full-fat dairy products. Lowering your intake of saturated fats will lower your "bad" cholesterol, or low-density lipoprotein (LDL).
2 Eat the Right Fat, use extra virgin olive oil in your diet.
A little fat is good for you. Choose foods that naturally contain mono- and polyunsaturated fats such as avocados, walnuts and olive oil. Avoid trans fats, which are found in many processed foods such as French fries, crackers, cakes, chips, and stick margarine. (Are you looking for a good olive oil ? Click here)
Consume a diet high in omega-3 fats. There is no effect of omega-3 fatty acids on LDL cholesterol. But they also lower blood pressure, which is another heart-healthy effect. Omega-3 fatty acid-containing foods include walnuts, flax seeds, salmon, mackerel, and herring.
3 Avoid refined sugars and grains
Instead of refined flour and white rice, try whole-wheat flour and brown or wild rice.
Learn to spot added sugars on food labels. Words to look for include brown sugar, corn syrup, words ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose), fruit juice concentrates, cane syrup, cane sugar, honey, malt sugar, molasses, and raw sugar.
Choose a higher-fat version without trans fats instead.
4 Cut down on your alcohol
Excess drinking is one cause of high triglycerides. No more than one drink a day for women and two drinks a day for men. For some people, even small amounts of alcohol can raise triglycerides. When you drink alcohol, your liver breaks it down into triglycerides and cholesterol in your body.
Cutting down on beer, wine, and liquor can be a simple first step to lowering your cholesterol.
5 Quit smoking
Reducing your smoking habit raises your HDL cholesterol.
Your lung function and blood circulation start to improve three months after you stop smoking.
Your chance of developing heart disease is halved within a year of stopping smoking.
6 Try olive leaf supplements - Supplement to lower cholesterol
Olive leaf extract may have several potential health benefits, such as helping lower cholesterol and blood pressure.
People in the Mediterranean region have long used olive tree leaves as part of their diet and in traditional medicines.
Olive leaves contain oleuropein, which is a polyphenol that may help prevent weight gain. We suggest Verdepuro Vita, the liquid olive leaf extract Made in Italy rich in oleuropein. Discover more about the healthy benefits of olive leaf extract here
7 Exercise
Start regular workouts it can get you in shape and lower your triglycerides at the same time. Walking, jogging, biking, and swimming are exercises that can help lower cholesterol. Aim for 30 minutes of exercise five days a week. You can cut your triglycerides by 20% to 30%.
Cardiovascular exercise can help to keep your weight at a healthy range and can also boost your heart health.
No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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